This nutritious, gluten free, grain free spin on avocado toast is simple to make, but looks and tastes like a masterpiece. It combines phytonutrient-filled avocado, mushrooms, and microgreens, with feta and extra virgin olive oil to create a delicious and hearty start to the day. Not only are avocados loaded with vitamins and minerals like vitamin B9 (folate), vitamin E, vitamin K, magnesium, and potassium, but they are also filled with heart-healthy monounsaturated fats. The portobello mushrooms bring B vitamins, copper, selenium, magnesium, and antioxidants to the table. For an extra boost, if you leave your mushrooms in the sun for 15 minutes they will provide you with that wonder vitamin, D2. The meaty texture and umami taste of the mushrooms in this dish pairs well with the creaminess of the avocados and the tang of the feta. This meal is filled with fiber that fuels the gut microbiome, plus the feta cheese is a fermented food that provides an extra boost to the gut microbes. The microgreens look like a decorative, inconsequential topping, but they are actually nutritional powerhouses and contain a range of phytonutrients that can even curb cancer. Likewise, the olive oil, and spices are much more than toppings. They bring in more monounsaturated fats and polyphenols that promote heart health, bolster the immune system, and decrease inflammation.
Prep Time
10 minutes
Cook Time
15 minutes
Serves
2
Ingredients
- 2 portobello mushrooms
- 1 avocado
- 1 ounce feta cheese crumbled (omit for vegan version)
- ¼ cup microgreens
- 1 T EVOO
- Black pepper
- Turmeric
- Garlic powder
Steps
1
Preheat the oven to 375. Brush the dirt off the mushrooms with a damp cloth. Remove the gills and the stem from the underside of the mushrooms. Place the mushrooms stem side up in a glass baking dish and cook for 10 minutes. Flip the mushrooms, and cook for an additional 5 minutes or until a knife slides through easily.
2
Meanwhile, slice open the avocado the long way and remove the pit. This can be done easily by holding the pit half in your hand and, using a quick motion, carefully embed the blade of the knife into the pit, then simply pull the pit out. Slice the avocado into thin slices.
3
When the mushrooms are done, place each mushroom on a serving plate. Arrange half the avocado slices on top of each mushroom.
4
Sprinkle half the feta over each mushroom. Top each mushroom with half of the microgreens and a dash of black pepper, turmeric, and garlic powder. Finally, drizzle half a tablespoon of olive oil over each mushroom.
Enjoy with a side of blueberries and kiwi to add vitamin C, anthocyanins, quercetin, a healthy dose of fiber, and a pop of color. For a vegan version, simply omit the feta and sprinkle with a little sea salt or nutritional yeast.
Let me know if you try this one and what you think. As always, I’d love to hear from you.
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